Muscle gains? OR Strength Gains? (Hypertrophy Vs Power)

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1. Rest Time Between Sets

For hypertrophy

60 seconds or less:This won’t allow your muscles to fully recover and your body will be forced to use deeper muscle fibers to support the loads, hence generating more of a pump and more muscles fibers to repair (which means more growth).

For power

3-4 minutes: For power-lifting, and increasing your weightlifting abilities, you definitely have to rest longer in order to allow your next set to generate the highest muscular output possible, therefore getting the highest strength gains.

2. Training Frequency & Rep Range

For hypertrophy

Lifting lighter (60-75% of 1 RM) and performing more sets.

  • 4-5 times a week;
  • 5 sets of 10-15 reps.

For power

Lifting heavy (with speed), but less often.

  • 2-3 times a week;
  • 3 sets of 3 to 5 reps.

3. Load Up at the Right Time (Water and Food/Supplements)

For any muscle and strenght development, whether it be for power of hypertrophy, you need to stay hydrated and fuel you body:

Hydration:

You need around 1,25 L of water per 30 KG of bodyweight. Or you can just take your weight in KG and divide it by 25. For example, an 85 KG person should intake 3,2 L of water daily.

During training, the amount of water you need is dependent on perspiration and environmental factors as well, but a general rule would be drink 1 L/hour to stay hydrated throughout your activities.

Nurtition:

Before the workout: You need proteins AND carbs (at least 20 grams of each);

During the workout: I you didn’t get a chance to eat before or if your workout extends for a long period of time (over 1 hour), you can down a protein shake (or bar) and a Gatorade (for carbs) during your workouts. BCAA are also a good idea (during and/or after);

After the workout: Protein, BCAA and carbs. And if you want to pack on a lot of muscle mass for bodybuilding purposes.

4. Strenght and Weakness

For pure strenght and powerlifting : seek and target your weakest link, and then resolve them. Every muscle counts and you need to focus on small muscles as well to excel in full body workout sessions and compound movements like Squat, Deadlift, Overhead Press and Pull ups;

Targetting full body movement and small muscles isn’t nearly as important in bodybuilding as it is in powerlifting, but still, you should try to work on them at least a little.

5. Keep a Record of All Lifts and Sizes

In order to improve performance, size, strenght and power, you have to know what you’re comparing it to : the amount of weights you can lift, or in the case of many CrossFit training, how fast you can lift them up in a circuit. Having some baseline for futur performances or measurements, and breaking old barriers also help in keeping mental toughness at its highest.

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